Advice Needed for a New Routine

[ViperVin]

I signed up with a gym about twelve weeks ago, and I haven't seen the results I was hoping for. My arm strength is stronger than before, but I still have a small frame (5'8" @ 130lbs). I am looking for more defined mass gains and I think my current routine won't take me there any time soon.

Currently I do the following at the gym:

4 Days a Week:
-10 Minutes Cardio
-Life Fitness Machines (3 sets of 8 reps):
1) Chest Press, 2) Seated Row, 3) Lat Pulldown, 4) Rear Delt/Pec Fly, 5) Pullover, 6) Arm Extension, 7) Shoulder Press, 8) Seated Leg Press.
-SitUps (3 sets of 15 reps)
-10 Minutes Cardio

On the days I go to gym, I get about 120g of protein (which mostly consists of Designer Whey, Milk, and lean Chicken). On my rest days, I get about 80g of protein.

What changes should I make in my workout routine and in diet? Should I move to the free weights, and which exercises should I do; or mix both free weights and machine?

Thanks.
-ViperVin

[teenpumper]

more protein less machines (more free weights) you should get around 200-300g portein everyday. and about mixing freeweights and machines just do as much freeweight exercises you can with good form. reps and weight look good. if you are under 16 i'd recommend 10-15 reps so you don't stunt your growth

[NateDogg]

A 130lb person does not, IMO, need 200-300 grams of protein per day. What are you basing that on?

Also, lifting, no matter what rep range, will not stunt your growth unless a "serious" injury occurs to a growth plate.

[stencil]

Yes, move to freeweights, and you probably don't need that much cardio, especially before AND after your workout. Try lifting every OTHER day, and do cardio on the days in between maybe.

Check the diet / workout journals section of this site and see what other people are doing for ideas.

[DaRkAnGel]

Originally Posted by teenpumper

more protein less machines (more free weights) you should get around 200-300g portein everyday. and about mixing freeweights and machines just do as much freeweight exercises you can with good form. reps and weight look good. if you are under 16 i'd recommend 10-15 reps so you don't stunt your growth

Uh... this stunting growth comment that you made is purely false, unless you injur yourself, which can happen in any sport and not just weight lifting. Your height is not based on the amount you lift it is based almost solely on diet and genetics. You can damage growth platelates with really heavy lifting, however, your body typically recovers itself by rest which is why you get stronger instead of just keeping the same amount of muscles. At age 18, most bone growth is complete,
but you still can damage joints, just as if you were 15 or 14 or 13. Sensible weight lifting is good at any age, just know your limits.

This article has your point of view however it talks about if you are around 12, or 11, not 16...
http://www.efit.com/servlet/article/3423.html

Some more info:
http://www.1uphealth.com/medical/dis...njuries-7.html

i couldnt find any other articles on this but if i need to ill find more.

Using 200 - 300 grams of protein would also be crazy isnt the norm .8 - 1.2 grams of protein for every pound the person weighs?

[robertg_76]

Free weights...Free weights...Free weights...Free weights...Free weights...and less machines.

Make sure to focus on form and focus mentally

[abarlament]

Ok, you want mass gains, put THESE exercises in a split of your choosing:

Power Cleans (full, hang, and blocks- switch it up)
Power Snatches (same as cleans)
Squat, and all it's variations
Bench Press
Push Press
Deadlift
SLDL/Good Morning
Calf Raises
High Pulls (same as cleans)


and there you go. Mass packing exercises. Your protein looks ok, make sure you get enough calories.